negative effects of a "high protein" diet are only seen in the sedentary individual.
LAM, I'd argue you won't see them here, either. Sedentary individuals who eat higher protein diets have less trouble with obesity. I don't know what other negative effects you might be mentioning so I'll ask for clarification before I proceed.
eat the fruit with your post workout drink..a banana would be best.
Not arguing - just asking. Why would you recommend fruit for post workout? I mean, as opposed to a carb that provides only glucose and glucose polymers. What advantage would he have in consuming a carb containing fructose in the post-workout period?
(I can see eating it pre-workout btw, to induce a "fed state" by replenishing a little liver glycogen. The potassium might come in handy, too.)
According to the link below, 125g of cottage cheese is only 15 grams of protein give or take depending on what brand. 10 nuts, roughly 5 grams or protein.
-20 grams of protein as your post workout meal!!! And NO complex carbs! This is a recipe for disaster.
How come? Again, not arguing, just asking. Why, while cutting, do you feel complex carbs (read: starch) are necessary in the post-workout window?
Maybe you don't eat any carbs because you're going to sleep.
Interestingly, this is exactly the time when I DO eat my carbs when I'm cutting. Why would you suggest otherwise?
But don't listen to all the BS anti-carb H8tr's who don't believe in carbs past like 7/8pm or whatever bullshit.
Now here, you and I are in agreement. It's utter nonsense.
If your tripping, down at LEAST 50 complex carbs. Thats only 1 cup of oats...Eat them raw. put them in some milk, let them absorb the milk for a few minutes. They are easier to eat, taste better, and when you decide to bulk(if ever) are way easier to consume larger amounts.
Calories in Fat Free Cottage Cheese (125g) (1/2 Cup) - Nutrition Facts & Other Nutritional Information | LIVESTRONG.COM
I thought the shake was the important part of the recovery cycle ? Is the shake ok ?
I'm a big fan of post-workout whey, followed by a solid meal, myself. I don't bother with the carbs in that shake though - you get a nice insulin response from the whey, and that's really where all the action comes in. Insulin stores nutrients, tops up leptin and counters cortisol. The BCAAs in whey are very good at inducing a nice, strong insulin response, even in the absence of carb. Whether or not you add something like dextrose to your postworkout shake is entirely up to you. If it seems to agree with you and doesn't knock you into a caloric excess - go for it. If you get shaky from it and it seems to impede your cut, ditch it.
I will look into adding a little more protein and complex carbs to my post post workout meal. If I have the complete 250g tub of cottage cheese we are up to 30g of protein and with the oats I get an extra amount of protein and 50g of complex carbs (are we getting some where near).
I'm just a little worried about adding too many carbs during my cutting phase but on the other hand I dont want to waist my time in the gym with poor nutrition. If I keep my carbs lower on non workout days and follow the advise above I will be kind of carb cycling. Getting the carbs when they are needes and loosing them when they are not.
This can make dieting a lot more comfortable, to be sure. Carbs don't make you fat though - not in a deficit. They can make some of us hungrier, though. If you cycle calories and carbs higher on training days, you get a bit of a boost to look forward to. Lower carbs on the off-days makes it easier to eat fewer calories, and I've found this a very comfortable and effective strategy, myself.
Ultimately, though, it's all about the deficit.
On my non workout days my final meal is cottage cheese, a whey shake and a handfull of nuts, some times I will add blue berries or strawberries into the cottage cheese (if the kids havent eaten them all).
This bodybuilding stuff is far more complicted than I ever thought.
The weight lifting part is simple the diet is where the real hard work comes in. You need to be dedicated 100% of the time 24/7.
It is, and it isn't. People make it unnecessarily complicated. I'm doing three meals, no snacks, modest carb cycling and using an intermittent fasting approach for this cut, and it's the easiest way I've ever dieted.
why you gotta be such a no it all, just admitt for once that your not always right, i bet when you were my age your results, determonation and knowledge were not even half to mine. Some of your theorys are bullshit and im not the only one who belives this, for the eat part, that is obvious so stop multi correcting everything as you do not no everything!!
Now this was amusing. You're absolutely right - at your age, I knew SHIT. I also didn't give a shit.
At twenty five, I did give a shit and was faced with nothing but bro-school bullshit that didn't work.
At thirty, I didn't understand why I did everything according to what I had been taught by the mainstream industry and still grew fatter.
At thirty eight, I did the Atkins diet and started lifting. It spun my head around because... it worked. At this point, I cared enough to read. A lot.
As I approach fifty, I try to share my toys so others don't have to waste as much time as I did. I've waded through a LOT of nonsense posted up as gospel on forums such as this one. I'd rather help people get results as quickly and simply as possible than allow the nonsense to perpetuate.
As far as admitting when I'm wrong - honey, I'm wrong sometimes. Not often, not as often as I once was, but it does happen. I do my level best to correct these errors whenever I make them. If I post up something that goes against common "knowledge", I make DAMNED sure to post up a reliable source for this information. Often, I've also tried it myself.
Just do the same and we'll get along fine. Post up recent, reliable sources of information (read: where possible, peer-reviewed research) and make a strong argument for your claim. We might have to agree to disagree, but at least you won't come off as a hothead who doesn't know how to argue his way out of a wet paper bag. (I'd hate to be that guy.
)
Deal?
